Monthly Archives: February 2015

20 02, 2015

Bite into a Healthy Lifestyle – Physical Hunger & Satiety

February 20th, 2015|Nutrition|Comments Off on Bite into a Healthy Lifestyle – Physical Hunger & Satiety

Learn your individual hunger & satiety cues and never count calories again!

0. Empty; low blood sugar symptoms: light-headed, dizzy, nauseous, headache

1. Ravenous; h-angry, you are so hungry you are angry. Very cranky and can’t concentrate

2. Over hungry; so hungry you want to order and eat everything on the menu. Eyes are bigger than your stomach

3. Hunger pangs; physical hunger=it’s time to eat. Stomach growls, pangs, sloshing, etc

4. Hunger awakens; begin planning meal or snack

5. Neutral; H.A.L.T-Hungry=food. Angry/Anxious/stressed does not equal food. Lonely/bored does not equal food. Tired/dehydrated does not equal food.

6. Just satisfied; lean cuisine eater. Has not consumed enough for satisfaction

7. Completely satisfied; physically satisfied. Had balance of protein/fat/carbs.

  1. Start with single portions.
  2. Eat slowly- takes your stomach 20 minutes to signal it is satisfied. Research shows we eat in 12. That’s 8 more minutes of eating=stuffed.

8. Full; increase likelihood of overeating, “3 meals a day eater”, or eat at noon because it’s “lunch time”.

9. Stuffed; uncomfortably full. Need to unbutton your pants.

10. Sick; food coma. Feel sick you’re so full.

If you wait until you are too hungry the more you are likely to over eat.

Try to avoid the extremes and when they are unavoidable.

It takes 15g of carb (1 serving), 15 minutes to recover low blood sugar.

20 02, 2015

National Nutrition Month – Sample Meal Plan

February 20th, 2015|Nutrition|Comments Off on National Nutrition Month – Sample Meal Plan


1 piece of cinnamon french toast with ¾ cup Greek yogurt

(See recipe on our blog at


Apple or pear with 1 ounce of sunflower seeds


Baja black beans, corn, and rice served with spinach leaves

(See recipe on our blog at


Carrots or celery with roasted red pepper hummus

(See recipe on our blog at


3 oz chicken, 1/2 sweet potato, and 1 cup of roasted aspagarus

Toss aspagarus in olive/canola oil.   Add 1 tsp of oregano, 1 tsp basil, 1 tsp fresh cracked pepper

**note** the meal plan is a sample, not meant to work for each individual. To learn your individual nutrition needs, work with a registered and licensed dietician. Portion sizes, food preferences, health history, and goals will vary for each individual.

For more nutrient tips, contact Jamie at

20 02, 2015

Roasted Red Pepper Hummus

February 20th, 2015|Recipe|Comments Off on Roasted Red Pepper Hummus

Roasted Red Pepper Hummus


  • 1/3 cup tahini (sesame seed paste)
  • 1/4 cup water
  • 1/4 cup chopped bottled roasted red bell peppers, rinsed and drained
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1 garlic clove, minced
  • 1 (15 1/2-ounce) can chickpeas, rinsed and drained


Place all ingredients in a food processor; process until smooth.

Makes 2 cups. Serving size: ¼ cup

Calories:102 fat:5.7g protein:3.5g cho:10.5g

20 02, 2015

Baja Black Beans with Corn & Rice over Spinach Leaves

February 20th, 2015|Recipe|Comments Off on Baja Black Beans with Corn & Rice over Spinach Leaves

This satisfying lunch is enriched with fiber and antioxidants. It will give you that energy boost you need throughout the day! Serves 6.



Cook brown rice in a medium bowl.  Combine black beans, corn, tomatoes, onion, cilantro, jalapeno, lime juice, oil, salt, pepper and hot sauce. To serve, place a scoop of hot rice in a bowl or on a plate. Top with a generous scoop of the black bean mixture. Stir together before eating.

Calories: 396 fat:5g cho:77g protein:12g

For more nutrition tips or questions, contact Jamie at

19 02, 2015

Cinnamon French Toast

February 19th, 2015|Recipe|Comments Off on Cinnamon French Toast

A protein-packed breakfast will increase your satiety levels and reduce hunger in the morning.  Starting your day off with this will make you less likely to snack during the day


  • 1 whole-grain bread slice
  • 1 egg beaten
  • ¼ tsp ground cinnamon


Soak whole wheat bread in egg, using a cooking spray, cook on non-stick pan for approximately 1 min each side. Sprinkle with cinnamon and serve with Greek yogurt.

Serving size: 1 piece

Calories: 266 Fat: 8.6g cho:22g protein:27.5g

17 02, 2015

HSSC – St Louis FC M/F Charlie Renken works out at Athletic Republic

February 17th, 2015|Media, Personal Training, Sports Performance|Comments Off on HSSC – St Louis FC M/F Charlie Renken works out at Athletic Republic

13 02, 2015

FnF – Happy Hearts

February 13th, 2015|Fitness n' Fuel, Nutrition|Comments Off on FnF – Happy Hearts

It has made our hearts happy to bring you fitness ideas and nutrition tips each month! Even though we both call NutriFormance home, it’s become more and more difficult to manage our schedules to film, write and blog for Fitness ‘n Fuel. We hope that you will continue to follow us on Twitter @emilybaileyRD and @pilates4pros and of course @NutriFormance!

Make your heart happy with this month’s workout! Do 30 secs of each exercise resting for 1 min after each time through. Complete 3 rounds of the first circuit followed by 3 rounds of the second. Enjoy <3

Plank hold
Plyo lunge
Plank hold
Sumo squat jack
Plank hold

Air squats
Mountain climbers
Push ups
Mountain climbers
Alternating forward lunges
Mountain climbers

2 02, 2015

It's because of you!

February 2nd, 2015|Media|2 Comments

Thank you for making us the best! We appreciate being honored by you! We enjoy the daily opportunity to keep you healthy and happy. Please vote for us again.LN2015

1 02, 2015

Gearing Up for Golf

February 1st, 2015|Golf, Personal Training|Comments Off on Gearing Up for Golf

by Randy Leopando, BS, CSCS

Golf has exploded onto the sports scene over the last several years. While some view the sport as slow-paced, golf actually requires a great deal of strength and stamina, not to mention skill. Your muscles, particularly those of the legs, hips, and upper torso, must be both strong and flexible to keep your handicap below an embarrassing level.

The key components
To be successful in golf there are three components of fitness that you should focus on: strength/power, flexibility/mobility, and cardiovascular endurance. These also are the three most important components of any well-rounded fitness program.

Strength and power
Developing muscular strength and power is essential for generating club head speed, a determining factor in how far you can hit the ball.  One or more sets of eight to 12 repetitions of key exercises should be performed three days per week.

A recent study found this regimen to be extremely effective. As similar studies have shown, strength training brings about significant improvements in lean body weight, reduced body fat, increased leg strength and joint flexibility and a reduction in systolic blood pressure.

But more important, at least to the golfers in this study, was the significant improvement in club head speed. The 17 exercisers increased the speed of their swing by an average of 5 mph. The control group experienced no such improvements.

Flexibility and mobility
Flexibility is another important key to developing a full, fluid golf swing. Simply swinging the club is not enough, but you can increase the range of motion in your shoulders, trunk, low back and hamstrings with just a few minutes of daily stretching.

But don’t save your stretching until five minutes before you tee off. Flexibility exercises must be done every day. And always warm up your muscles before you stretch them to increase your range of motion and prevent injury.

Cardiovascular conditioning
Finally, cardiovascular conditioning is essential to help you keep your energy up during a long round of golf. That conditioning can help you deal with the stress of making a crucial putt or of getting out of a sand trap.

Try to fit in at least 20 minutes of walking, cycling or whatever aerobic activity you prefer, 3-4 times per week.

Final Thoughts
Improving your golf game requires a bit more than simply playing a lot of golf, but it doesn’t mean you have to spend hours in the gym. You’ll not only come closer to par, but you’ll also reap numerous health benefits, such as increased lean body weight, reduced body fat, lower blood pressure and increased strength and flexibility.